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Folate Content of Some Common Foods. Dark green vegetables like broccoli and spinach and dried legumes such as chickpeas, beans and lentils are naturally good sources of folate. In Canada, folic acid is added to all white flour, enriched pasta and cornmeal products.The following table will show you which foods are sources of folate.ark green vegetables like broccoli and spinach and dried legumes such as chickpeas, beans and lentils are naturally good sources of folate. In Canada, folic acid is added to all white flour, enriched pasta and cornmeal products.
Here are some examples of folate-rich foods: 1  Dark green leafy vegetables such as spinach, collard greens, mustard greens, turnip greens and broccoli. 2  Legumes such as dried beans and peas (black-eyed peas and black, pinto, kidney and navy beans) and peanuts. 3  Asparagus. 4  Orange juice and oranges. 5  Avocado.ere are some examples of folate-rich foods: 1  Dark green leafy vegetables such as spinach, collard greens, mustard greens, turnip greens and broccoli. 2  Legumes such as dried beans and peas (black-eyed peas and black, pinto, kidney and navy beans) and peanuts. 3  Asparagus. 4  Orange juice and oranges. 5  Avocado.